I Will CrossFit – CrossFit [Age 18+]

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Complete 5 sets of (1+1+2) of:

**Begin your first working set around 70-75 of your 1RM Clean**

The first pull should be slow and controlled all the way to the power position.

Increase the load for as long as you can catch the barbell in a controlled stance for each rep.

Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 9-minutes:

450/500 Row

8 Single Arm Strict Press (each side) #20/30

5-8 Strict Pull-ups

Focus on bracing the core and avoid leaning during the SA Strict Press.

Focus on going through full range of motion during your Strict Pull-ups and locking out at the bottom.

Opt for smaller rep schemes with quicker rest over larger rep schemes and long rest.

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